Sunday, October 31, 2021- written for LCM @ The St. James

1 x 600- 300/200/100

1:00 rest

With fins:

12 x 100 as follows-

1- all drill @ 1:50

2- swim (build)/kick by 50's @ 1:50

3- all kick on back @ 1:30- focus on FAST UDK's past the flags

No rest between rounds of 3

Go odd rounds of 3 free, even rounds of 3 NO FREE

After #12, check HR, then take fins off & get right into...

1 x 300 as follows:

All drill on the start end of the pool (25M out from the start end); and all swim on the turn end of the pool- all turns & breakouts are FAST

1:00 rest, check HR

Break into either DISTANCE or STROKE groups...

DISTANCE-

6* rounds of:

1 x 250 @ 4:00- 100 swim smooth (DPS), 50 drill, 100 swim faster

1 x 150 @ 2:30- 100 L&S (hand touch-ok), 50 swim at 200 setup

6 x 50 swim at GP @ 1:00

*in even rounds, the 150 is swim IM @ 2:40, and the 6 x 50 GP are 4 x 50 GP swim @ :15 rest

Check HR after each round, then 1:00 rest

After last round...

1 x 800 pull w/shnorkel & choice equip, desc 200's to something giddyup!

STROKE GROUPS-

4 rounds of:

4 x 150-

1- drill/swim/drill by 50's @ 2:45, build 50 swim

2- swim/drill/swim by 50's @ 2:35- 50's swim are L&S and 200 setup, by 50's

3- swim L&S free @ 2:20

4- swim 3 x 50 at 200 GP @ 1:10 (in even rounds go @ :15 rest

Check HR after each round, then 1:00 rest

With fins, finish up with 50's swim @ 1:00- 1 FAST/1 easy, then 2/1, then 3/1, then back down

Warmdown a bit before you get out, enjoy your time off this week, but stay on top of your DRYLANDS & be sure to do a little schoolwork each day. Regular schedule through the week. Have a great day!

Saturday Morning, October 30, 2021- written for SCY @ The D

1 x 600- 300/200/100

100 rest

After a slightly longer warmup, we went a really good set of 25's:

4* rounds of 12 x 25-

1-4, odds & evens:

 odds- 15y swim FAST/10y drill @ :35

 evens- all swim FAST @ :20

5-6, all FAST UDK (#5 @ :40, #6 @ :20

7-10, same as 1-4;

Take :20 extra rest after #10, then...

11-12 (like a BROKEN 50):

11- all FAST UDK, then :10 rest

12- all swim FAST

Check HR & 2 x 50 drill @ 1:00 after each round

*even rounds with fins

Go 1st two sets free, last two sets primary stroke NO FREE

A good job by everybody in attendance this morning!

Friday Morning, October 29, 2021- written for SCY @ The D

Meet Warmup, then...

RACE DAY (modified)!!

After the Meet Warmup, we went approximately 30 x 50 @ :50. Then we went some one-off races with the hopes of claiming some of the equipment that's been piling up after workouts since Summer (200 Free for record breaker cap, 75 Fly for water bottle, etc). Everybody had to be faster than the time I gave them in order to get that item, or else it went to the official "Lost & Found" pit at The D.

Warmdown a bit before you get out, do an excellent job today in school and with your DRYLANDS. Regular schedule this weekend, have a great day!

Thursday Morning, October 28, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

1 x 250- odd 50's drill/even 50's kick on back (4 UDK's)

:20 rest

5 x 50 @ 1:00- drill/kick by 25's 4th best stroke NO FREE

1 x 350- odd 50's swim/kick by 25's 4th best stroke NO FREE desc 1-4, even 50's kick @ back (UDK's!)

:20 rest

7 x 50 @ 1:00- odds swim/kick by 25's in primary stroke NO FREE desc 1-4, all kick UDK!

Check HR, then 1:0 rest- get water

5 rounds of:

5 x 50 & 8 x 25 as follows-

5 x 50 swim choice @ :45 FAST TURNS, except #4 is @ :35 free or back

8 x 25 odds/evens:

odds- halfway FAST UDK, then 2nd half drill @ :45

evens- swim at 200 setup @ :25

PLEASE NOTE the following:

No rest between 1st & 2nd sets, or between 4th & 5th sets;

:20 rest after 2nd set to get ready for 3rd set, and 1:00 rest after 3rd set before 4th set;

3rd set is actually 1 x 450 pull free w.shnorkel & choice equip, desc the 3 x 150's to smoking fast;

4th & 5th sets are done 25's first then the 50's. On the 50's in those last 2 sets, the 50 @ :35 is NO FREE

Check HR after 5th set, then 1:00 rest

Finish up with...

Anybody getting out at 7a-

AMRAP:

4 x 75 swim @ 1:10, NO FREE @ 1st 25

1 x 100 swim choice @ 1:10, make interval

NO REST between rounds, go until 7a, then check HR (1 x 150 drill/choice by 25's before you get out)

Everyone staying until 7:30a-

4 x 75 @ 1:10 (as above)

1 x 100 swim choice @ 1:10 

4 x 125 swim free br3 (1st 25 NO FREE on 1&3)

1 x 150 swim free br3 @ 1:40

4 x 175 swim free br3 @ 2:15

1 x 200 swim free br3 @ 2:15

1:00 rest, check HR, then...

4 x 125/1 x 150- as above

4 x 75/1 x 100- as above

Check HR

Warmdown with 5 x 50 drill/choice by 25's @ :10 rest before you get out.

Do an excellent job in school today- and with DRYLANDS! Get excited for our RACE DAY AUCTION tomorrow morning. Regular schedule this weekend. Have a great day!

Wednesday Morning, October 27, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

6 x 150 @ 2:40- 

1- 100 drill/swim by 25's, 50 kick

2- 100 swim FAST TURNS, 50 kick

3- 50 choice, 100 kick negative split; focus on FAST UDK's

1:00 rest after #6, check HR then...

1 x 250 odd 50's swim desc 1-3, even 50's choice

Check HR again, then 1:00 rest

2 options today...

DISTANCE-

5 rounds of 700 swim/3 x 100 (various by rounds), desc the 700's swim or pull to giddyup!

STROKE GROUPS-

6 rounds of:

6 x 75 swim 50/25 @ 1:10, some sort of IM (can be 50 fly/25 back; or 50 back/25 breast); except #'s 3 & 5 are all kick- hustle to make the interval!

5 minutes swim (with 1:00 rest after each 5 mins)- get total distance and increase distance 1-3 & 4-6

Check HR after each round & get water

Warmdown with 5 x 50 @ :10 rest drill/choice by 25's

Do an excellent job in school today- and with your DRYLANDS! Regular schedule tomorrow, and remember it will be a modified RACE DAY on Friday of this week, get excited. Have a great day!

Tuesday Morning, October 26, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

With fins, 2 sets of:

3 x 75 @ 1:20- 50 2 dolph kicks 1 breast pull w/flip turns, last 25 kick free on back w/arms toward ceiling

1 x 125 @ 2:10- 25 FAST UDK on stomach, then last 100 drill/swim by 25's in primary stroke NO FREE

No rest between sets, check HR after 2nd set, then 1:00 rest

After 1:00 rest, continue into...(still with fins):

24 x 25 in sets of 6:

1-2 @ :35, fly pull free kick drill

#3- swim fly build to FAST @ :20

4-5, choice drill in primary stroke @ :35, NO FREE

#6- small FAST UDK on stomach @ :20

No rest between sets of 6, check HR after #24, then take fins off...

1 x 250- odd 50's swim/drill by 25's, build to FAST TURN; even 50's choice kick

1:00 rest, check HR again

4 sets of:

3 x 50 @ :55- swim free/NO FREE by 25's

2 x 75 @ 1:10 swim IM (NO FREE) desc 1-2 to what you can

3 x 50 @ 1:10 swim primary stroke NO FREE desc 1-3 to all out FAST

2 x 75 @ :55 swim free br3, long & strong, make interval

1:00 rest after 1st & 3rd set, check HR

After 4th set, get water, then...

LONG SWIM-

1 x 1500 as follows (in 2 parts):

1st part is IM, 4x through-

swim 25 fly/50 back/75 breast (swim-drill-swim, desc 25's swim)

kick 100 ez/FAST by 25's, last 25 is FAST UDK on stomach

2nd part is free-

500 pull w/shnorkel & choice equip, desc 100's 1-5 to what you can

Check HR when you finish.

Warmdown a bit before you get out. Do an excellent job in school today, and with your DRYLANDS! 

Regular schedule for the rest of the week, have a great day!

Monday Morning, October 25, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

3 x 200 @ 3:30- 100 drill/swim by 25's (change stroke for #3), 100 kick on back desc 1-3

Check HR, then everybody together...

2* sets of:

8 x 50 kick @ :50- your choice, except #'s 3/5/7 are FAST with boards

6 x 25 kick FAST w/boards (2 x 3 x 25) as follows:

1 @ :45

1 @ :35

1 @ :25

:30 rest, check HR & get ready...

8 x 50 kick @ :50- your choice, #'s 1/2, 4/5, 7/8 all FAST w/boards; 3&6 on back (make interval)

:30 extra rest, check HR, then...

3 x 100 swim 25 fly/75 choice desc 1-3 to what you can @ 1:30

1:00 rest between sets, check HR again

*PLEASE NOTE:

In 2nd set, 50's kick FAST are dolphin kick/choice by 25's;

The 6 x 25 are @ :40/:30/:20 by 25's;

And, after 2nd set, go 3 x 200 @ 3:30 descend, 25 swim fly/50 swim back/75 swim breast/50 kick on back

100 easy drill after 2nd round, check HR again

Finish up with...

8 x 50 @ :50- odds swim FAST turn, evens kick FAST w/boards

1 x 250 pull free w/shnorkel & choice equip, desc 50's 1-5 to what you can

1:00 rest

8 x 50 @ :45- odds swim FAST turn, evens kick FAST w/boards

1 x 350 swim- odd 50's NO FREE (desc 1-4), evens choice

1:00 rest

8 x 50 @ :40- odds kick FAST for time- can you make the interval?!? evens, choice

1 x 450 choice (swim or pull), desc 150's 1-3 to what you can- empty the tank here!

Check HR

Warmdown a bit before you get out. Do an excellent job in school today, and with your drylands. Aerobic for the rest of the week 9long swim tomorrow), then back to the quality. Have a great day!

Sunday Morning, October 24, 2021- written for LCM @ The St. James

1 x 600- 300/200/100

1:00 rest

3 sets of:

2 x 100 @ 2:15- 25 BPK, 25 drill (3rd round, NO FREE drill)

2x{ 1 x 50 @ 1:00- 15m UDK, 35m swim build to FAST)

    { 1 x out & back @ :30 (hustle here), out is UDK on stomach, fwd ss, then back is swim FAST

No rest between sets, NO FREE in 3rd set

Check HR after 3rd round, then 1:00 rest

3 rounds of, all @ :55

3 x 50 swim free br3- long & strong

2 x 50 swim/kick by 25's in primary stroke NO FREE

1 x 50 kick on back, focus on UDK's

1 x 50 swim free br3, long & strong

2 x 50 swim IM order by 25's (NO FREE)

3 x 50 kick on back- go these 3 @ 1:00, focus on FAST UDK's & desc 1-3

Check HR after last 50 in each round, then :30 extra rest; then...

STROKE GROUPS-

3 x 100 swim free/primary stroke by 50's, desc 1-3 @ 1:45 (@ 2:00 in 2nd round; @ 2:15 in 3rd round)

DISTANCE GROUP-

3 x 150 pull free w/shnorkel & choice equip @ 2:30, desc 1-3 to what you can

Check HR & 1:00 rest between rounds (but not more than 1:00 rest)

After 3rd round...

1 x 200 drill/choice/drill/skulling by 25's

Check HR again

Finish up with...

15m sprints from a dive (walkbacks), 4 free, 4 NO FREE

Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Regular schedule through the week, but be sure to return Teresa's email about the schedule for the 1st week of NOvember so we know how to schedule. Have a great day!

Friday Morning, October 22, 2021- written for SCY @ The D

Meet Warmup, then...

RACE DAY!!

Two sets today:

DISTANCE GROUP-

after the meet warmup, head to the lanes on the other side of the bulkhead and continue to warmup until 6am; then...

30 x 100 RACE holding best average @ 1:45

STROKE GROUPS-

4 x 75 RACE from a dive @ 3:00 in primary stroke (freestyle only by "special dispensation")

Add 4 x 75 together for 300 yard total, figure avg time per 100; then...

1 x 75 kick FAST with boards, be faster than avg time (per 100) from 4 x 75's..

Add avg time per 100 from the 4 x 75's and the 75 kick together, then...

8 minutes active recovery- keep moving with some drilling, kicking, skulling, etc...

BROKEN 200 from a dive (same stroke as the 4 x 75), 75/50/75, all @ :15 rest

Goal is to be faster than your add up time above.

8 minutes active recovery again; then finish up with..

A) 50's RACE from a dive @ 3:00- one stroke, race somebody your speed (max of 8 x 50)

or..

B) with fins, 50's @ 1:00 (1 swim FAST 1 drill) for 24 x 50 total

Warmdown a bit before you get out. Do an excellent job in school today, and be sure to read the schedule updates on the TEAM FEED for this weekend. Next week is all aerobic, you should all be feeling great by next weekend. have a great day!

Thursday Morning, October 21, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

6 x 100 @ 1:45- 

odds- 50 drill/50 kick on back in primary stroke

evens- 50 fist free drill, 25 choice, 25 FAST UDK

6 x 75 @ 1:20- 25 dolphin kick w/boards, 25 choice kick on back (UDK to 1/2way), 25 swim FAST breakout to 1/2way, then FAST UDK to the end

18 x 25 kick-

1 FAST choice @ :45

1 FAST primary stroke @ :35

1 FAST FREE @ :25

Middle 6 x 25 are on back

Last 6 x 25 are @ :40/:30/:20

1:00 rest, check HR

2 rounds of:

3 x 50 @ :50- swim/kick by 25's in primary stroke NO FREE, desc 1-3

1 x 150 swim free (or back) @ 1:50

No rest between 1st & 2nd round; after 2nd round, check HR, :30 rest, then...

1 x 400 IM- 75 swim, 25 kick (100 of each stroke, IM order), should be within :20 of best 400 IM.

Check HR, then 1:00 rest

2 rounds of:

3 x 50 swim IM order by 25's @ :50- FAST TURNS throughout

1 x 150 swim free (or back) @ 1:50

No rest between 1st & 2nd round; after 2nd round, check HR, :30 rest, then...

1 x 400 swim/kick by 50's in primary stroke, desc 1-4 to something JUICY!

Check HR, then 1:00 rest

2 rounds of:

3 x 50 swim/kick by 25's in 4th best stroke, desc 1-3 to what you can (NO FREE)

1 x 150 swim free (or back) @ 1:50

No rest between 1st & 2nd round; after 2nd round, check HR, :30 rest, then...

1 x 400 swim or pull free (your choice) WITH SHNORKELS, desc 100's 1-4 something giddyup! Hand touch at the 300 to get last 100 time- ok.

Check HR, then 1;00 rest

DISTANCE-

2 x 300 swim @ :20 rest, desc 100's (cruise/strong/FAST by 100's)

2 x 300 pull w/shnorkel @ :20 rest, desc 100's same as swim above

1:00 rest, check HR, then repeat set @ :10 rest

Everybody else finish up with...

With fins:

6 x 25 as follows:

odds are 15 swim FAST/10 drill @ :35

evens are all swim FAST @ :15

After #6, :30 extra rest, then...

1 x 50 FAST UDK LUNGBUSTER/SWIM by 25's (same stroke as 25's), goal is 50 best time

1:00 rest between sets, change strokes after  every two rounds

Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow morning. Have a great day!

Wednesday Morning, October 20, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

All @ :10 rest (odd 50's are swim, even 50's are drill), desc the 50's swim to what you can

1 x 150

1 x 250

1 x 350

Change strokes if you'd like after the 250

Check HR, then...

3 sets of:

3 x 50 drill/kick by 25's- kick 1/2 FAST UDK, then 2nd 1/2 choice

4 x 25* @ :35- different by round

*1st round, FAST breakout, then swim DPS

2nd round, 15y swim FAST, then drill

3rd round, all swim FAST

1:00 rest after 3rd round.

DISTANCE-

3 rounds of:

3 x 250 swim BIG neg split @ 3:30 (hand touch at 125 to check time); #2 is NO FREE @ 4:00

1 x 150 swim FAST for time (free)

1:00 rest between rounds.

 After 3rd round, 150 drill/choice @ 1:00 rest, then...

3 x 300 RACE @ :20 rest holding BEST AVERAGE, goal is for all 3 to add up to FASTER than 1000 free Goal time

STROKE GROUPS:
1 x 300- 25 drill, 50 swim FAD, with RACE PACE TURN/BREAKOUT, then 25 kick UDK

1:00 rest, then...

3 rounds of:

8 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:10- hold your 2nd 50 split of your 100 Goal Time

1 x 150* swim BIG FAT neg split; or...

1 x 250* pull (choice equip), desc the 50's to 200 Goal Pace

*Both the 150 and the 250 (whichever you choose) are with the shnorkel

After the 3rd round, finish up with...

24 x 25 @ :40- with fins, but not quite the usual:

1- swim build

2- swim 15y FAST, 10y drill

3- all swim FAST

4- all drill (BONUS POINTS for anybody who does this 25 all FAST UDK!)

Warmdown with 6 x 50 @ :10 rest drill/choice by 25's. Do an excellent job in school today, get excited for our aerobic day tomorrow (then RACE DAY on Friday). Have a great day!

Tuesday Morning, October 19, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

One time through (1st 25 on 75's is breast pull w/free kick):

75's @ 1:20, 100's are @ 1:40 (desc the 100's 1-3)-

75 drill/swim/drill

100 25 swim build to FAST TURN, then 75 kick- get time

75- as above

100- as above, faster

75- as above

100- as above, FASTEST of the bunch!

1 x 75 swim all breaststroke, desc the 3 x 25 to FAST

Check HR, then...

1 x 300 drill/sw/drill/sw- last 25 is swim build to FAST, FROM A DIVE

Change strokes by 100's if you'd like

1:00 rest, check HR

3 rounds of:

2 x 75 @ 1:20- 50 2 dolph kicks 1 pull breaststroke (with FLIPTURNS), then 25 swim breast (build)

1 x 100 @ 2:00- 

25 drill in primary stroke

50 swim primary stroke FAST TURN

:10 rest

25 FAST UDK on stomach from a dive

Check HR after 3rd round, then...

9 x 50 in sets of 3 (all in primary stroke NO FREE)-

1- sw/k by 25's@ :55 (get time, desc 1-3)

2- swim primary (FAST TURN)/free by 25's @ :45

3- swim all free br3 @ :35, make interval

No rest between rounds of 3, check HR after #9, then 1:00 rest

Stroke Groups:

4 x 50 drill @ 1:00 in primary stroke

2 x 25 @ :40- #1 is build, #2 is 15 FAST/10 drill

Get out, get up...

1 x 100 RACE from a dive in primary stroke, get time; then 8:00 active recovery

1:00 rest

DISTANCE-

3x through:

2 x 300 @ 4:30- cruise/giddyup/DPS by 100's

4 x 75 swim at Goal Pace @ 1:30- pick a pace, stick with it

2 x 300 @ 4:30- as above

4 x 100 swim at Goal Pace @ 1:30- should be same pace as 75's (but now 100's), still @ 1:30

1:00 rest, get water...then,

1 x 5:00 swim FAST, keep track of distance

1:00 rest between rounds

STROKE GROUPS- after 8:00 active recovery, pick one of the following:

A)

1* x 100 swim free br3 @ 1:15, make interval

1 x 100 in primary stroke (75 swim FAST, get time, then 25 drill)

*add 1 x 100 free in each round up to 3, then back down to 1 (5 rounds total)

1:00 rest between rounds, check HR & stay hydrated

OR...

B)

8x total:

1 x 100 swim free br3 @ 1:15, make interval

1 x 50 swim at 200 GP @ :50 in primary stroke

1 x 50 swim FASTER than 200 GP, same stroke as 1st 50

1 x 50 drill @ 1:30, same stroke as 50's swim

Warmdown with 8 x 50 @ :10 rest, drill/kick by 25's. Do an excellent job in school today, take good care of yourselves away from the pool & get excited for tomorrow's workout. Have a great day!

No extra rest between rounds

Monday Morning, October 18, 2021- written for SCY at The D

1 x 600- 300/200/100

1:00 rest

3 sets of:

1 x 75 @ 1:20- 50 fist free drill br3, 25 breast kick on back (1/2 UDK)

1 x 100 @ 1:40- 50 choice drill primary NO FREE, 50 kick ez/FAST by 25's

3 x 25 as follows:

1- all UDK @ :40

2&3- all kick FAST w/boards @ :10 rest

The 3 x 25 are all @ 3:00, then get into the next round (check HR after last 25 kick)

9 x 100 in 3 sets of 3:

1- 50 drill, 25 kick FAST, 25 skulling @ 2:00

2- 50 kick, 25 swim FAST, 25 drill @ 1:45

3- 25 swim FAST in primary stroke, 75 kick- go 25 UDK, 50 w/boards, @ 1:30- hustle here!

No rest between rounds of 3, check HR throughout.

After #9, get water

4 rounds of:

6 x 25 all kick

1-2, w/boards @ :30/:20 (odds are 15y FAST/25 easy, then evens are all FAST)

3- all UDK (big UDK's) @ :40

4- all UDK (small UDK's) @ :20

5-6, w/boards as above

Extra :20 rest, get ready...

BROKEN 200 @ 4:00 as follows:

75 kick FAST for time, get time, right into...

50 primary stroke swim FAST TURN/BREAKOUT, then drill back to the far wall...

:10 rest...

75 kick FAST for time again- can you be withing a :01 of your 1st 75 kick? as fast? FASTER???

On the 4:00...

1 x 100 swim free (or back) @ 1:00- get yer giddyup going here!

Check HR after 100 free & then go a 50 easy between rounds.

Finish up with...

5 minute swims @ 1:00 rest, keep track of distance & go a little further in each swim. Change strokes or equipment after every 3

Warmdown with 6 x 50 drill/kick by 25's @ :10 rest before you get out. Do an excellent job in school today and be tough with the work we're doing this week. Have a great day!

Sunday Morning, October 17, 2021- written for LCM @ The St. James

1 x 600- 300/200/100

1:00 rest

2 rounds of:

1 x 250 @ 4:30- odd 50's are drill, even 50's are 15M FAST UDK, then 35M swim build

1 x 150 all kick, desc the 3 x 50 1-3 to something giddyup

Check HR after 150 kick, when everybody has finished start the 2nd round

After 2nd round...

1 x 400-

35M drill

30M swim FAST TURN & BREAKOUT

35M drill

Mix up strokes by 100's if you'd like

Check HR, then 1:00 rest

2 sets of:

15 x 50 as follows:

1-2 @ :55, swim in primary stroke NO FREE, desc 1-2; #2 should be at 9or close) to 200 GP

#3 @ :45- always swim free br3, long & strong (head still, good rotation, stay connected)

After #15, check HR, then 1:00 rest

For 2nd set, same as 1st set, except intervals are @ 1:00 (for 1&2) and :40 for the freestyle

Check HR again, then get water.

Until 10a, finish up with (pick one)...

With fins, AMRAP...

3 x 150 swim free br3 desc 1-3 to all out SMOKING FAST @ 2:40

3 x 100 swim/kick by 50's in primary stroke NO FREE @ 2:00, desc 1-3 to an all out CRANK

3 x 50 swim choice @ 1:20- all out BLISTERING FAST, no descend here...

1:00 rest between sets, check HR & get water

OR....

DISTANCE-

AMRAP...

2 x 250 pull free w/choice equip, desc 1-2 @ 4:00

1 x 200 swim free STRONG negative split- really get your kick going on the 2nd 100 here

Check HR & take 1:00 rest between rounds.

Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Regular schedule this week, get excited to work hard. Have a great day!

Friday Morning, October 15, 2021- written for SCY @ The D

Meet Warmup, then...

RACE DAY!!

Today we had two separate sets...

DISTANCE-

2 sets of:

4 x 400 neg split & descend @ 5:45, last 400 (specifically the 2nd 200) should be JUICY

4 x 100 swim at GP @ 1:40*

*@ 1:20 in 2nd set

Check HR after last 400 & last 100 GP

Get water between sets.

After 2nd set...

8 x 50 @ :10 rest...

odds- drill/kick by 25's

evens- 15y swim FAST/35y drill

Then finish up with...

1 x 250 RACE from a dive, goal is one half your 500 Free goal time!

STROKE GROUP-

In two groups, three heats in each group (:10 apart, be ready):

1 x 100 RACE in primary stroke- get time

After everybody has gone...

1 x BROKEN 100 in primary stroke- 75 from a dive/:10 rest/25 swim from a push

After everybody has gone (add two 100 times together)...

1 x BROKEN 200- 75/50/75, all @ :15 rest (1st group subtracts :30, 2nd group :40, 3rd group :50)

How close can you come to the add-up time of the first 2 x 100?

8 minutes active recovery- keep it moving, be productive w/drilling, skulling, etc... (meaning, it's not social hour)

With boards:

4 x 75 kick FAST (can be free) @ 4:00, one group every 2 minutes- get avg time

After #4, figure avg time, then you have two options:

1 x 100 RACE (swim) same stroke as 75's kick, you have to be faster than your avg time.

OR...

1 x BROKEN 150 kick with boards: 3 x 50 @ :10 rest; the goal is to be faster than double your avg time from the 4 x 75's (ex, your avg from the 75's was :58, so you're trying to be faster than 1:56 for the broken 150 kick)

Warmdown for 10 minutes before you get out. Do an excellent job in school today, get excited for our weekend workouts. Have a great day!

Thursday Morning, October 14, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

With fins, 2 sets of:

3 x 75 @ 1:15, 2 dolph kicks 1 breast pull (w/FLIP TURNS), desc 1-3 to giddyup

5 x 25*- 

odds @ :40 choice drill

evens @ :20 FAST UDK on stomach or back, make interval

*in 2nd round, go odds FAST UDK @ :20 and evens choice drill @ :40

No rest between sets, check HR after 2nd set, then take fins off & get right into...

1 x 200 @ 3:30- by 25's, go kick FAST (1/2way UDK) then drill choice by 25's

1 x 200- 50 kick/25 drill/50 kick faster/25 drill/50 kick FASTEST of the bunch

Check HR then 1:00 rest, get water

4 rounds of:

3 x 125 @ 1:45-

odd 125's are 25 swim NO FREE FAST TURN, then 100 swim choice, desc these 1-3

#2 is 100 swim IM, 25 kick free on back- hustle to make the interval!

1 x 75 FAST- different by round:

1st round, 50 fly/25 back

2nd round, 50 back/25 breast

3rd round, 50 breast/25 free

4th round, 50 free/25 fly

Keep track of times from the 75's, add up for 300 total

After 4th round...

1 x 300 swim IM (75 of each stroke, IM order) RACE from a dive; how close can you come to your add-up time from the 75's?

Finish up with...

DISTANCE-

4 rounds of (may only get 3):

1 x 12:00 swim, keep track of distance & increase that distance 1-4

3 x 100 swim/kick by 50's desc 1-3 NO FREE @ 1:50

1 x 75 swim FAST for time, 50 in 4th best stroke NO FREE/25 free w/BIG KICK

Check HR, 1:00 rest between rounds, get water

STROKE GROUPS-

AMRAP...

1 x 5:00 swim @ 6:00

4 x 75 @ 1:20- 25 FAST UDK on stomach, 50 swim DPS, count strokes desc 1-4

6 x 25 @ :35*-

odd 25's are 15y swim FAST/10y drill

even 25's are swim build to FAST FINISH

*every 3rd round these 25's are @ :25, giddyup!

Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow morning. Have a great day!

Wednesday Morning, October 13, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

4 rounds of:

2 x "out&back*" 100's- go only to halfway! @ 1:20 (2nd round @ 1:10, 4th round @ 1:00)-

*go FAST UDK to 1/2way, then drill back to wall, then swim FAST back out to 1/2way, then FAST UDK

1 x 100 @ 1:20- 25 swim primary w/FAST TURN (same stroke as O&B), then 75 swim choice

1 x 75 kick w/boards FAST for time- get time, same kick throughout, then...

25 kick LONG&STRONG breaststroke kick back to start end

About 1:00 rest between rounds, get water.

After 4th round, get right into...

3 x 100 @ 1:30 desc 1-3 to all out FAST-

25 swim NO FREE (same stroke throughout)

75 swim/kick/swim by 25's in primary stroke NO FREE

Check HR after #3 then 1:00 rest, get water, get ready...

Add all 4 x 75 times together for 300 total, then...

1 x 300 kick all out FAST for time w/boards

Check HR

8 x 25 stroke drill @ :35, except 3/5/7 are swim build to all out FAST

Check HR, then...

LONG SWIM-

Continuously, AMRAP of...

125 in primary stroke, by 25's: K/sw/K/sw/K, desc the 25's kick 1-3 each time through

75 swim IM (no free), desc these 75's as you go through the set, give a good effort here

25 FAST UDK on stomach- small fast UDK's, trying to be explosive here, sneak a breath if you need to

Check HR after 4th & 8th time through; 1:00 rest after 8th time through

OR...

AMRAP of:

3 x 125 @ 1:45- 25 swim NO FREE, 100 swim choice all one stroke unless you go IM, desc 1-3

1 x 75 sw-K-sw by 25's FAST @ 1:15, except every 3rd round go K-sw-K by 25's, same interval

1:00 rest after every 3rd round, check HR & get water

Warmdown with 8 x 50 @ :10 rest, go drill/choice by 25's

Do an excellent job in school today, be thinking about your "best swim at the meet/least best swim/what can I (EC) be doing differently or better" for your swimming going forward from the meet. BIG AEROBIC tomorrow morning, have a great day!

Tuesday Morning, October 12, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

2x:

1 x 150 @ 2:45- drill/kick on back/drill by 50's (drills are ra2 la2 free and then choice for last 50)

6 x 25 @ :35- 2k1p breast drill, except #'s 3&5 are FAST UDK on stomach @ :25

No rest between sets, check HR after 2nd round, then get right into...

1 x 200- drill/choice/drill/skulling by 25's

1:00 rest, check HR again

15 x 75 in sets of 5 as follows:

1-4, all @ 1:20- 25 FAST UDK (choice UDK), 50 choice drill breaststroke

#5- swim 25 back, 50 breast @ 1:30- all FAST, IM style

No rest between sets of 5, check HR after #15, then 1:00 rest

Choose one of the following three workouts:

DISTANCE:

AMRAP...

2 x 300 swim BIG negative split @ 4:00 (@ 4:20, okay)

3 x 75 @ 1:30- 50 swim at GP (hand touch- okay, check time), 25 drill

1 x 475 swim for time- goal is 500 Goal Time

Check HR after 3ach 475, then 1:00 rest

SPRINTERS:

At least four* rounds of (six would be better!)...

6 x 25 swim RACE PACE...except #3 & 5 are 50's (same interval)

1 x 100 drill @ 2:00

6 x 25 swim- as above

1 x 100 RACE, from a dive

*odd rounds, 25's & 50's are all @ :40; even rounds, 25's & 50's are all @ :30!&I*#!

1:00 rest between rounds, go a 50 if you'd like, but no extra rest

BACKSTROKERS:

AMRAP...

4 x 150* swim desc 1-3 to giddyup; 1st round @ 2:15, gets :05 faster by round

4th 150 is always BROKEN, different by round (1st round is 3 x 50 @ :10 rest)

1:00 rest between rounds, check HR after each Broken 150, then go 50 drill

Warmdown with 6 x 50 drill/kick by 25's @ :10 rest before you get out. Do an excellent job in school today, be ready for "best swim/least best swim/what can I do differently or better" tomorrow morning. The next six weeks (leading up to Swim & Rock) will go by quickly, be as consistent as possible & lets try to put as much as we can in the tank before that meet. Have a great day!

Monday Morning, October 11, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

Great job racing at the meet this weekend!

12 x 75 @ 1:20 in sets of 4:

1-2, 50 fist free br3, 25 choice drill NO FREE

3-4, 50 choice kick on back (FAST UDK's), 25 BPK on stomach

Check HR, then...

All @ 2:00 rest

30 minute swim- 300 choice, 100 swim IM- desc the IM's to what you can

20 minute pull- 200 no paddles/150 with paddles- all with shnorkels

10 minute kick- 100 on back, 50 w/boards (FAST inside flags)

Check HR after each

Until you have to get out:

25's kick in sets of 4- "the usual," with a twist:

4 @ :45 on back

4 @ :35 w/boards

4 @ :45 on back

4 @ :25 w/boards

Check HR after last 25 @ :25, then...repeat set with a different kick

Warmdown a bit before you have to get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!

Thursday Morning, October 7, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

Remember, there is NO WORKOUT TOMORROW MORNING.

2 sets of:

3 x 100 @ 1:50- 25 BPK, 50 drill, 25 UDK (choice UDK, but FAST)

 {2x:

 {4 x 25 @ :35, FAST BREAKOUT/2 STROKE CYCLES, then drill (except, #3 is FAST UDK)

 {1 x 75 swim/drill/swim by 25's @ 1:20- swims are build to FAST TURN and then all FAST SWIM

1 x 150 swim/kick by 25's, desc the 50's 1-3 to something JUICY (hand touch at 100 to get time)

Check HR after each round, change strokes for 2nd round

With fins, 3 times through:

6 x 25 as follows:-

odds- all FAST swim @ :25

evens- 15y swim FAST, 10y drill

1 x 50 swim FAST for time @ 1:00-goal is BEST 50 SCY time

1 x 50 FAST, UDK LUNGBUSTER/swim by 25's- goal is to be as fast on this 50 as the 1st 50

1:00 rest between rounds, change stroke by rounds

Take fins off after 3rd round, 100 easy choice

Finish up with, 4 rounds of:

1* x 50 swim free br3 @ :35, make interval

3 x 50 swim/kick primary NO FREE @ :50, desc 1-3 to giddyup

1 x 150 RACE for time in primary stroke (same stroke as 50's swim/kick)

1:00 rest between rounds, check HR

*this 1st 50 swim free @ :35 moves in each round, to the 2nd 50 in the 2nd round, then the 3rd 50 in the 3rd round, then in the last round it's last of the 4 x 50 (so, 3 x 50 sw/k in primary desc @ :50, then the 50 swim free @ :35, then the 150 FAST in primary stroke

Warmdown with...

At least 8 x 50 @ :20 rest, 15y swim FAST, 35y drill

If anybody thinks they can be better on a 150 race in primary stroke than what they were, just say so & we'll find out!

Remember, NO WORKOUT TOMORROW MORNING AT ANY SITE! Get excited to race this weekend at the JP Popovich Memorial Invitational. Have a great day!

Wednesday Morning, October 6, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:20- drill/kick/drill by 25's (kick is choice UDK, but it's FAST)

4 x 125 @ 2:00- each 125 is drill/kick by 25's, except...

1st 125, last 25 is swim build to FAST

2nd 125, last 50 is swim BIG neg split

3rd 125, last 75 is swim desc 3 x 25 to FAST

4th 125, last 100 is swim easy/FAST by 25's

Check HR after last 125, then 1:00 rest

3 rounds of:

5 x 50 @ :50 (odd 50's FAST breakout & finish; even 50's are FAST TURNS)

3 x 25 swim FAST @ :40

5 x 50- as above, except @ :45

4 x 25's swim FAST @ :30

5 x 50- as above @ :40

:30 extra rest

5 x 25 swim all out FAST @ :10 rest 

Check HR, then 1:00 rest between rounds

1 round 25's are free; 1 round 25's are primary stroke NO FREE; 1 round, 25's are choice (all same stroke)

After 3rd round, continue right into...

3 x 250 swim with shnorkel (can use paddles if you'd like), desc 1-3 @ :20 rest, #3 should be SMOKING FAST

Then, put fins on and finish up with...

24 x 25 @ :40 in sets of 4- the Uusual

DISTANCE GROUP-

1 x 300 @. 4:30, and add a single 25 each time, but with the same 4:30 interval; go up in distance until you miss the interval, then take a minute and start over again, try to go a little further.

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. REMEMBER, no workout on Friday Morning (this week only). Have a great day!

Tuesday Morning, October 5, 2031- written for SCY at The D

1 x 600- 300/200/100

1:00 rest

For some reason, there was considerable difficulty swimming (and completing) the 600 this morning; so, we wound up going an additional number of 600's. Many.

Monday Morning, October 4, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

3 x 300 @ 5:00-

1st 200 is drill/kick on back by 50's (focus on 4 FAST UDK's)

last 100 is swim, desc 1-3 to what you can (swim is same stroke as drill)

Check HR, then...

2 rounds of:

1 x 100 drill @ 1:40*, except 3rd 25 is all kick FAST on back

8 x 25 (2/4/2) @ :40* as follows:

1-2, swim at 200 set up

3-6, all kick FAST w/boards (go side by side in 2nd round)

7-8, all swim FAST

1 x 100 kick FAST FOR TIME w/boards, get time

Check HR after each round, then 1:00 rest

*in 2nd set, 100 drill is @ 1:45 and 25's are all @ :30 (kick 25's are side by side)

It's time for the....

HOUR OF POWER!!!

(60 x 50 kick all FAST @ 1:00)

1-12 with boards, as follows:

1-2, choice/breaststroke desc 1-2 @ 1:00

#3- all FAST FOR TIME (FFT) @ :45- giddyup here!

Check HR

13-24, same as 1-12, except on your back- focus on the FAST UDK's!

Check HR

25-36:

1&2 are w/boards@ :50, all FAST (IM order by 25's)

#3- on back, choice kick @ 1:20- FAST backstroke turn & UDK's

Check HR

37-48 in 3's...

1 @ 1:00- easy choice/breast by 25's

1 @ :50- 25 dolphin kick, 25 choice- all FAST

1 @ :40- choice kick, make interval!!

Check HR

49-60, all @ 1:00

odds- choice kick FAST for time

evens- swim/LUNGBUSTER from a dive by 25's- all FAST

Check HR immediately & OML, then...

Warmdown with 8 x 50 @ :20 rest- 15yds swim FAST, 35yds drill PERFECT. Do an excellent job in school today and get excited tor ace this weekend at our JP Popovich Meet. Have a great day!

Sunday Morning, October 2, 2021- written for SCY @ CM ("The St. James" group, only for this week @ CM)

1 x 600- 300/200/100

1:00 rest

With fins, 5x through:

2 x 50 drill choice/drill NO FREE by 25's, all @ 1:00

1 x 25 UDK, "corkscrew" style @ :40, except 3rd & 5th rounds are all FAST UDK on stomach @ :20)

No rest between rounds, come back to start end after 5th round & take off fins. Then...

3 rounds of:

1 x 75 drill/kick (FAST)/drill by 25's @ 1:20- drill is primary stroke

1* x 50 swim FAST TURN (same stroke as drill above) @ :40- 2nd 25 can be swim free

1 x 125 swim free br3, get time & desc 1-3 to something JUICY

:30 rest between rounds, check HR after each 125

*add 2 x 50 in each round (2nd round = 3 x 50, then 5 x 50 in 3rd round)

1 x 300- drill/swim/drill/skulling by 25's- change strokes by 100's, okay (NO FREE on 3rd 100)

Get ready...

3 rounds of:

4 x 50 swim at 200 GP @ 1:00

1 x 150 @ 3:00- drill/choice by 25's

4 x 50 swim @ 200 GP @ :10 rest (same stroke as 4 x 50 @ 1:00)

1 x 150- as above

1st 2 rounds are primary stroke, 3rd round can be free

Finish up with...

With fins:

24 x 25 @ :40- "the usual" in sets of 4

Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!

Friday Morning, October 1, 2021- written for SCY @ The D

Meet Warmup, then...

RACE DAY!!

Today we went the following:

1 x 100 RACE- make it count! Focus on being aggressive, taking a chance somewhere in this race- you're trying to swim your way into Finals!

8 minutes of active recovery- keep it moving with some sharp drilling, skulling, etc..

1 x 100 RACE again- what do you have to do to be faster than your first 100?? Think of this as a "swim-off!"

8 minutes active recovery, again- keep it moving

1 x 175 RACE, trying to be better than your 200 Goal Time

8 minutes of active recovery

DISTANCE GROUP-

Go 150's instead of 100's, then go 1 x 300 instead of 175; same idea, make these count, do get sloppy with your skills.

Everybody finish up with...

4 x 50 RACE from a dive @ 3:00- can change strokes after 2 (can go 6 x 50 if you have the time)

Warmdown the same 8 minutes of active recovery before you leave (we have to get accustomed to warming down better than we have been). Do an excellent job in school today, and remember, the St. James group is swimming at CM on Sunday (NOT at St. James) from 10-12 noon. Have a great day!

Thursday Morning, September 30, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 75 in 2's as follows...

1-2, 25 breast pull free kick drill, then 50 choice drill

3-4, breast pull w/dolphin kick & FLIP TURNS, desc 1-2 to restaurant quality

1st round of 4 x 75's @ 1:20, last round of 4 @ 1:10

Good job with the drills, FAST UDK throughout

After #8, check HR & then take fins off for...

6 x 100 @ 1:40, odds & evens:

odds- 25 drill choice (NO FREE), 75 kick on back (desc 25's 1-3)

evens- 25 FAST UDK on stomach, 75 swim/kick/swim by 25's; last 75 should be the stroke you drill on the odd 100's (NO FREE); desc this 75 1-3 to something JUICY

Check HR, then 1:00 rest

1 x 300- each 100 is 25 kick build, 50 drill, 25 swim from a dive build to RACE PACE. Change strokes by 100's, check HR after 3rd 100

1:00 rest, get ready for the "Durty Thurty Thursday" set...

30 x 100 as follows, in sets of 10:

1-10:

odds are 25 swim fly (build), 75 swim back (tempo)

evens are 75 swim back (tempo, more aggressive turns), 25 swim breast (BIG FAT kick)

#'s 1-6 @ 1:35 (desc odds 1-3 and evens 1-3)

Last 4 @ 1:25, make interval- who can keep descending???

11-20:

all @ 1:40 swim/kick by 50's in primary stroke NO FREE, desc (1-7) to giddyup; EXCEPT, #'s 3, 5 & 7 are all swim free br3 @ 1:10- make interval!

21-30:

odds- swim STRONG neg split free br3 @ 1:20

evens- swim IM desc 1-5 to something ROBUST @ 1:40

Check HR, then 1:00 rest

DISTANCE GROUP, AMRAP:

2 x 150 swim free @ 2:00, desc 1-2 (can use choice equip)

1 x 175 swim free br3 @ 2:00- make interval!

2 x 150 swim free @ 2:00, desc 1-2, faster than 1st 150's

1 x 75 swim FAST for time free

Check HR, then 100 easy choice drill (whole round @ 14:00, no additional rest after the 100 drill)

Until you have to get out...

1 x 1/2 pool sprint @ :25 (breakout)

1 x 1/2 pool sprint @ :25 (finish)

Hop out, on the top in groups, :10 apart...

1 x 50 RACE from a dive to the turn, then drill back, all @ 1:30

Warmdown a bit before you get out. Do an excellent job in school today, get excited for RACE DAY tomorrow. Have a great day! 

Wednesday Morning, September 29, 2021- for morning groups at The D

NO MORNING WORTKOUT AT THE D TODAY (one day work project in the pool)...

Instead, we'll do a team breakfast at IHOP and I'll do Goal Talks with everybody:

SrG & JrG at 6a;

SrS @ 7:15a

Plan on regular schedule resuming on Thursday, 9/30

Give your SCY goals some considerable thought & bring your appetite. Have a great day!

Tuesday Morning, September 28, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

3 x 200 @ 3:30- each 100 is drill/swim/drill/kick FAST by 25's

Change stroke by 200's if you'd like; last 200 NO FREE

Put fins on:

18 x 25-

2- drill choice @ :35

1- swim build @ :20

2- drill choice @ :35

1- FAST UDK @ :20

1st round of 6 is fly; 2nd round is choice; 3rd round is NO FREE

1:00 rest, check HR & take fins off

Everybody together...

1 x 300- 25 kick build to FAST TURN, 50 drill, last 25 FAST UDK from a dive

Check HR, then 1:00 rest, 

4 times through, no rest between sets:

3 x 25-

odds- swim fly build @ :35

#2- FAST UDK on stomach @ :25

1 x 125 swim free br3 as follows:

1st round @ 1:45

2nd round @ 1:35

3rd round @ 1:25

4th round @ 1:15!&!

Check HR, then 1:00 rest

Loosen up with...

1 x 200- dr/dr/sw/kick by 25's

STROKE GROUP-

12 rounds of (everybody starts together):

3 x 25 swim FAST @ :35

1 x 50* drill @ 1:15

1 x 75 swim FAST FOR TIME- race the person next to you here!

*even rounds there is NO 50 DRILL

Go 4 rounds free, 4 rounds primary stroke NO FREE, 4 rounds choice (IM, okay)

DISTANCE GROUP-

1 time through, then start a 2nd round; start warming down at 7:20a...

2 x 250 pull free choice equip desc 1-2 @ 3:20 (@ 3:30, okay)

4 x 100 swim at Goal Pace @ 1:45

2 x 250 as above, desc to faster (same intervals), mix up equip

6 x 100 swim at Goal Pace @ 1:30

2 x 250 as above, desc to fastest of the day, mix up equip again

8 x 50 swim at Goal pace @ :10 rest

Check HR

Warmdown with 6 x 50 @ :10 rest drill/choice kick on back by 25's

Do an excellent job in school today, be sure to remind your parents there is NO WORKOUT TOMORROW MORNING HERE AT THE D (Wed 9/29); instead, we'll have breakfast and Goal Talks at IHOP starting at 6:00a.m. when they open. Have a great day!